Power Cleans
2-2-2-2-2

Then 2 x 1000m Rows
(may rest up to 10 minutes between as time permits)

Post loads for Power Cleans and times for Rows to comments.

Picture: Who’s Back Friday?! Hint: Yogo Guru

Video: First Sub 3 minute Fran at CrossFit Vancouver: http://www.youtube.com/watch?v=sdKfvA0qruA

Saturday: ComTeam 2-a-day = 9am at CFR – a 16 minute workout you’ve never done before, Hint: there will be some Tabatas; 3pm meet at Fieldhouse Track; 10am team workout for everyone at CFR.

Sunday 1-3pm: Wallclimbing Field Trip at the Science Centre = FULL!
Sunday 5 pm: Laos Buffet – our family of 4 is going, anyone else want tickets? We have some at CFR.

5 Rounds for time of
20 Overhead Lunges – 45lb/35lb barbell
20 Bell Swings – 55lb/35lb

Post time to comments.

Then, 40 Kipping Pull-ups in as few sets as possible.

Post # of sets to comments.

Picture shows two different ways to do assisted Handstand Push-ups. On the left, Carmen is assisting Kelly, with bands attached to the pull-up bar. On the right, the wall is Robin’s spotter, with bands attached to an anchor in the wall (bands are looped around shoulders).

Push Press
2-2-2-2-2

Then, AMRAP in 10 minutes of
10 Lateral Shuffle Burpees (a burpee, 2 shuffle steps to left, burpee, 2 shuffle steps to right=2)
10 Vertical Jumps to 1′ above reach on wall

Post results to comments.

Picture: Hardcore Ange Smashing up Shae at the Regina Boxing Club. Thanks to those who came out to show their support!

Saturday: ComTeam 2-a-day = 9am TBA at CFR, 3pm at Fieldhouse Track; 10am team workout for everyone.

Sunday 1-3pm: Wallclimbing Field Trip at the Science Centre = FULL! Those who are signed up, please pay by TODAY.
Sunday 5 pm: Laos Buffet – our family of 4 is going, anyone else want tickets? We have some at CFR.

“Hit em High, Hit em Low“

Part I: 5 rounds for time of:
50 Sumo Deadlift High Pulls – 45lb (men & women)
8 Handstand Push-ups or 16 Push-ups or 32 Knee Push-ups

Part II: 5 rounds of Deadhang Pull-ups every 30 seconds
*Men – 5, Women – 3

Post results to comments.

Coaches notes: For SDHP, Intermediate use 35lb, Beginners use 20lb and do 3 rounds.

Picture: Len learns some Pull-up skillz from Shae!

Video: “Mary’s Story” Part 1 by CrossFit Again Faster, a CrossFit Journal preview video [wmv] [mov]

SMASH SHAE UP! – tonight at the Boxing Club – 5:30 pm.

Paul K2E

“Stephen“:
30-25-20-15-10-5 reps of
GHD Sit-ups
Back Extensions
Knees To Elbows
Stiff-Leg Deadlifts – 95/65lb

Post time to comments.

From CrossFit.com 100207: “Third Battalion, Princess Patricia’s Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.”

Coaches notes: Modify with Abmat Situps, Good Mornings, Knee Raises and regular Deadlifts.

Monday “Family Day” classes are at 10am, 11am, 4pm and 5pm

9am – February Painstorm:
5 rounds of
1000lb Ground to overhead anyhow, then immediately Row 500m
Rest 3:00 between rounds
Post each round time and row time to comments. Also, did you stick with the same load and lift for each interval?

10am – Valentine Partner Workout:
“Partner Helen”
12 rounds for time of:
250m Row
11 Bell Swings – 35/25lb
6 Pull-ups

- alternate rounds with your partner (if you don’t bring a partner, we will pair you up, so anyone can come!)

Post partner times to comments.

*3rd Annual Valentine’s Draw – All couples participating will be entered in a draw to win a $50 gift certificate to Applebee’s!
*UPDATE: Congrats to Brad Flood and Shannon Q, this year’s winners of the draw!

Picture shows Kat and visitor Jaron setting up for Clean & Jerks, during today’s Painstorm.

Benchmark girl “Grace“:
30 Clean & Jerks for time
Men use 135lb / Women use 95lb

Post time to comments.

Coaches notes: Intermediate use 95/65lb, Beginners use 65/45/35lb, Buttercup use 20lb. Compare to 091101.

BONUS = 1K Row for time

SKILL = GHD Situps 10 reps x 3

Picture: Crazy Sock Friday!

Video: “Cleans, Burpees, Reflections on the Games” with Jason Khalipa, a CrossFit Journal preview [wmv] [mov] Courtesy of CrossFit.com.

Saturday: 9am Painstorm (will involve Clean & Jerks and Rowing), Advanced only please; 10am Partner Workout, bring your partner to get your name in our 3rd Annual Valentine Draw! Anyone can come, we will pair you up as needed, workout involves partners taking turns doing the work (will involve Rowing, Bell Swings and Pull-ups).

“OPT3″
To be completed within one hour:
Max Front Squats x3 (must break parallel)
Max Snatch x2 (no press outs)
Max Pull-ups (chin breaks plane of bar)

Post results to comments.

Coaches notes: Weights are recorded in kg (divide by 2.2). From OPT’s blog.

As an example, my results with this workout were: Front Squatx3 (145lb) 65.9kg + Snatchx2 (80lb) 36.4kg + 28 Pull-ups = 130.3

Picture shows Julie getting triple extension on the Snatch!

Video: 2009 Games Australasian Qualifiers – [wmv] [mov] courtesy of CrossFit.com.

Our own Central Canada Sectionals for the 2010 CrossFit Games are just over 6 weeks away! Did you know CrossFit Regina is sending 5 female and 4 male competitors? They are training hard to represent us well!

Choose Dot Com workout from 100129:

10 minutes of Handstand Push-ups
5 minutes of Squats
2 minutes of Pull-ups
1 minute of Push-ups

OR benchmark girl “Cindy”
As many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Post reps for dot com OR rounds for “Cindy” to comments.

Coaches notes for “Cindy”: Assisted pull-ups double, knee push-ups double, all exercises expected to be performed with full ROM (range of motion). Compare to 091130.

Picture: Simon gets some air on his Yay Burpees! (Plus I just wanted to show you his beard).

Saturday: 9am Painstorm, 10am Partner Workout *Bring your husband/wife/boyfriend/girlfriend for a partner workout and get your name in our 3rd Annual Valentine’s Draw! Participate in the workout as a couple and we’ll enter your name for a draw for $50 at a local restaurant! Please R.S.V.P. so we know how many people to expect.